the fit guy at performance bike told me to ride the same distance I have been riding for a couple days until i get used to the changes he made. here are the stats from my best before ride.

3.67 total miles
16:11 total time
13.61 avg mph

after the ftting

3.73 total miles
15:34 total time
14.38 avg mph

finshed the ride with very good legs, before my legs were always shot. as t my limit cardio wise before i alway felt i could more cardio wise. general impression of new fit is that it makes my hands hurt worse my legs hurt lessand much better cardio workout.